How,Develop,Tapered,Waistline, health How To Develop A Tapered Waistline

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WARNING!! Always seek the advice of a Medical Doctor beforestarting, or making changes in your diet or exercise program.Did you know that over 90% of all women and over 80% of all menare dissatisfied with some aspect of their bodies? Of all of thebody parts and muscle groups, guess what the number one complaintarea is? By the title of this month's newsletter, I'm sure theanswer won't surprise you. Having a flatter stomach and rippedmidsection was at the top of the majority's wish list.Your abdominal area is your visual center. In studies of eyemovement, it is a fact that our eyes are drawn back to the middleof any object we are looking at. On the human body, this meansthat the main focus and visual emphasis is on the abdomen. Soremember, when you are in a bathing suit, no matter howimpressive your other body parts may be, peoples eyes spend moretime on your abs than any other region. Since men carry a largesupply of fat cells in this area compared to women, this type ofvisual emphasis can be a scary thought for the male species!This month's newsletter is dedicated to show you several thingsyou can immediately incorporate into your diet and exerciseprogram to make your visual center more attractive this summer.Let's get started.There is a lot of controversy and conflicting opinions on whetheror not you should use weight while training your abs. One schoolof thought is that you should not use weight and just do morerepetitions. The reasoning behind this opinion is that if youuse weight, you will build muscle mass in your waist and it willnot be tapered. When you have a ripped, narrow waste it tends tomake your other body parts appear more impressive. Mostbodybuilders do not use weight in their ab training routine.Another school of thought is that you should use weight to trainyour abs. The reason for this opinion is the tiny increase inthe circumference of your waist is well worth the visualimprovement that incorporating weights into your ab exerciseswill provide, and really helps you put the finishing touches onyour waist. If you chose to use weight in your ab program, use alight amount.Other areas where there are conflicting opinions are how manysets and reps of each exercise you should do, and how many timesa week you should train your waist. If you are a beginner whohas been training for at least one month, do three sets of eachexercise to muscle failure. Keep going until you feel the burnand can't do another rep. If you are at an intermediate oradvanced level, do four sets of each exercise to muscle failure.Some people believe that abs can and should be trained every dayor every other day. I used to agree, but after reviewing somepretty convincing research, I have to change my stance. Your absare a muscle, just like every other muscle group and need theproper amount of rest and recovery for maximum results. Trainyour abs twice a week like every other muscle group and give themat least 72 hours rest before you train them again. For myclients whose personalized program has them training waist threetimes a week, cut it back to two for maximum results.Your midsection is made up of four muscle groups, the rectusabdominus, obliques, serratus, and intercostal muscles.The rectus abdominus is the row of washbord-like muscles in thecenter of your midsection. When someone talks about a six-packof abs, they are referring to well-defined rectus abdominusmuscles. The rectus abdominus is the primary muscle you use whenyou are doing a sit-up or forward crunch. They pull your chesttowards your pelvis.There are several great exercises you can use to train yourrectus abdominus. Like several other muscle groups including thelats and pecs, certain exercises focus on the upper section ofthe muscle group and certain exercises focus on the lowersection.One of the best exercises for the upper section of the rectusabdominus is the forward crunch. Lie on your back with yourhands behind your head. Bend your knees up and put both feetflat on the floor. Putting your legs in this position willflatten your lumbar curve and take all the pressure of your lowerback. Next raise your head and shoulders off the floor, pullingthem towards your knees. Concentrate and focus on contractingthe upper section of your rectus abdominus muscle. This is ashort movement and you don't want to come all the way up.Through the entire exercise, your lower back should remain firmlyon the floor. Most gyms also have several exercise machines thatmimic the motion of the forward crunch and focus on those upperrectus abdominus muscles.Leg Raises are a great exercise for the lower rectus abdominus.Leg raises can be done in a variety of positions includingsitting, hanging or lying on your back. Most gyms have a legraise chair or machine. If they don't, lay on your back on thelying hamstring machine, tuck your feet under the leg pads andbring your knees up to your chest. This exercise can also bedone on the floor or on a sit-up board without using weight.Another great exercise for the lower section of the RA is seatedleg tucks. This is a sitting variation of the leg raise. Sit atthe end of a weight bench with your knees bent and legs hangingover the end. Bring your knees up toward your chest.The obliques are the muscles that help you bend from side to sideand rotate the torso. When people speak about love handles, theyare usually speaking about fat deposits in the oblique area. Agreat way to train your obliques is using side crunches on ahyperextension bench. Tuck your feet and lower legs under theleg pad so that your left hip is down and level with the top ofthe hyperextension bench. Clasp your hands behind your head andbend at the waist as far as you can towards the floor. Nextraise your upper body upwards as high as you can (pivoting at thewaist) and contract the muscles in your waist concentrating oncontracting the obliques on the right. Don't forget to switchpositions and train the muscles on the left side.You can train your serratus and intercostal muscles using amodified version of the side crunch. Instead of pivoting at thewaist, use a shorter seesaw motion and pivot higher at the leveljust below your armpit. This motion places a higherconcentration on the intercostal and serratus muscles, ratherthan the obliques.You can also train your obliques, intercostals, and serratususing seated twists with a broomstick behind your neck. Thesecan be done on a hyperextension bench or sit-up board. Tuck yourfeet under the lower leg pad, lean back at approximately a 45degree angle and twist at the waist from side to side in a rotaryfashion.Hyperextensions are a great exercise to develop the muscles inyour lower back. They are much safer than Good Mornings usingfree weight. The lower back is one of the most ignored musclegroups when it comes to waist training, but the resultshyperextensions produce are well worth the extra effort. Theyreally help narrow your waist and finish the product.To have a great waist your diet is also a big piece to thepuzzle. You can have rock hard, well developed abs, but if theirhidden underneath a layer of fat, they can't be seen. No matterhow hard you train, your abs will never be visible and impressiveunless you get your body fat percentage low enough. A low fat,calorie restricted diet will help finish the package and bringeverything together.Another great abdominal tool is the AbRoller. This neat piece ofequipment makes sure you are using proper form, takes the stressof your lower back and can be purchased at any sporting goodsstore for less than $100.00. Most gyms and health clubs haveseveral of them. The AbRoller comes with a videotape which showsyou exactly how to use it for forward crunches, leg lifts, andside crunches. I personally use it and highly recommend itespecially if you are a novice or suffer with lower back pain.Last but not least, there are many good ab specific exercisevideo tapes like "8 Minute Abs" and "Abs Of Steel." Theseprograms can all be done in the comfort of your own home - allyou need is a VCR. Many aerobic exercise tapes also have an abprogram at the end of the tape.The following is a sample intermediate/advanced program fortraining your waist:Forward Crunches - 4 sets to muscle failureLeg Raises - 4 sets to muscle failureSide Crunches - 4 sets to muscle failureSeated Twists - 4 sets to muscle failureHyperextensions - 4 sets to muscle failure Article Tags: Muscle Groups, Every Other, Other Muscle, Muscle Group, Rectus Abdominus, Forward Crunch, Upper Section, Lower Back, Most Gyms, Great Exercise